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FridayWarm-upGreen Band Warm Up INTO 3 sets: 5 Back Squats (empty bar) 5 Shoulder Press (empty bar) 5 Box Jumps (low box) 5 Inchworms 2. Workout Prep 3 sets: With partner 5 Back Squats (each/build in weight) 2 Box Jump Overs (each/build in height) 2 Strict Handstand Push-upsMetconMetcon (Time)Partner Throwdown Friday: 60 Back Squats...

ThursdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingPower Clean x2 Power Jerk x1 (Weight)Every...

WednesdayWarm-up 3 Way Banded Shoulder Stretch INTO 6 min AMRAP 4 Alternating Dumbbell Snatches (lightweight - focus on transition) 3 Up Downs to Seal Pose 5 Alternating V-ups (each side) 5 Knees to elboWorkout Prep2 set: 4 Dumbbell Snatches (workout weight) 2 Burpee Over Dumbbell 4 Toes to BarMetconMetcon (Time)5 sets: 20 Alternating Dumbbell Snatches...

TuesdayWarm-up6 min AMRAP 30-sec ski 30-sec row 30-sec bike erg 5 Down Dog/Seal Pose Transition MetconMetcon (AMRAP - Rounds)15:00 AMRAP 2-4-6-8-10… Row (calories) Ski (calories) Bike Erg (calories) Auxillary WorkRDL (Weight)4 sets: 10 reps *Rest 1:00-1:30 b/t sets...

MondayOn June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders...

SaturdayWarm-up5 min AMRAP: 100 Meter Row (Each) 3 Power Snatch (empty bar) 3 Overhead Squats (empty bar) 3 Squat Snatch (empty bar) -into- 5 min Snatch Technique Work Into 5-7 Minutes to build to Snatch Workout weight The weight selected should be moderate (less than 70% of 1RM) 2. Workout Prep 2...

FridayWarm-up3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rows 2. Workout Prep 1 set: 5 Toes to Bar 10 Double Unders 5 Bar Facing Burpees 2 Strict Pull-ups Auxillary Work10 minute of toes to bar and double under work MetconMetcon (Time)3 sets: 15 Toes...

ThursdayWarm-up3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:1) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in...

WednesdayWarm-upBanded 3 Way Shoulder Stretch INTO 3 sets: 5 wall balls (focus on breathing and arm cycling) 1 rope pull for height OR 2 zombie climbs 5 down dog/seal pose transitions 2. Workout Prep 2 sets: 5 Wall Balls 1 Rope Climb (1 pull) - rest 30 seconds between sets -MetconMetcon...

TuesdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingFront Squat x2 Split Jerk x1 (Weight)Every...